LINAK brings movement in the office

Corporate News:  07 maja 2009

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In the modern working environment, the office is more than a functional area - it has become a living space where you must feel comfortable to be effective.

The quality of your work is determined through creativity, satisfaction and well-being. A comfortable and ergonomic workplace design is the basis for modern, productive work. A sit-stand workplace offers fitness and wellness at work. With small exercises you can do something good for your body, tensions disappear, your spine is relieved, you train you balance and your cardiovascular system gets in full swing.

In cooperation with Dr. Ingo Froböse, professor of prevention and rehabilitation of the Institute of Health, German Sports University Cologne LINAK has developed some exercises, which you can easily do even at work.

Simple exercises when standing help the venous muscle pump because movement only activates it. These exercises are less intense strength training than healthy movement and prevention. In brief: Luxury for all body systems.

Fitness and Wellness at Work
– with small exercises for in between:

Standing on tiptoe Strengthening of your calf muscles. Place your feet so that they are in line with your hips and lift your heels slowly to tiptoe position and keep this position for a short moment. Hereafter, lower your heels steadily to the starting position. Duration: 1-3 minutes.

Standing on tiptoe

Stable standing on one leg Stimulation of your balance ability. Hold your balance stable standing on one leg. Your buttock muscles are strained, which stabilises your hips. Raise the level of difficulty by staying tiptoe on one leg or shift of weight on front and hind foot. Duration: 1-3 minutes. Hold the weight on one leg for 15-20 seconds. Hereafter changeover.

Stable standing on one leg

Leg stretcher Strengthening of your hips and thigh muscles. Standing stable on one leg move your thigh upward. Now slowly lower your lower leg with tightened toehold in forward direction. Duration: 1-3 minutes. Repeat 8-12 times per side. Hereafter changeover.

Leg stretcher

Leg stretcher 2 Strengthening of your hips and thigh muscles. Standing stable on one leg move your thigh upward. Now slowly lower your lower leg with tightened toehold in forward direction. Duration: 1-3 minutes. Repeat 8-12 times per side. Hereafter changeover.

Leg stretcher 2

Calf stretcher Stretching of your calf muscles. Go down in your knees, make an easy step position and lean on the desktop. Bend your front leg in the knee joint. Stretch your rear leg and keep your heels down on the floor. Now move your hip forward until you feel a slight strain in your calf muscles. Duration: 1-2 minutes. Hold the weight for 15-20 seconds. Hereafter change over.

Calf stretcher

Knee flexer Strengthening of your rear thigh muscles. Standing stable on one leg, pull your lower leg of the non-supporting leg slowly backward upward until the leg is parallel with the floor. The knee of the non-supporting leg remains in the same height as the supporting leg. Duration: 1-3 minutes. Repeat 10-15 times per side. Hereafter change over.

Knee flexer

Desk rest Strengthening of your upper extremities. Place your feet so that they are in line with your hips and rest your slightly flexed elbows on the desk. Tense your torso muscles and flex your arms until 90°. Keep your elbows in torso height. Duration: 1-4 minutes. Repeat 10-15 times per side. Hereafter a break of 30 seconds.

Desk rest

Professional standing on one leg Stimulation of your balance ability. When mastering balancing stable standing on one leg make the exercise on a labile surface (e.g. a gymnastics /exercise mat or a folded towel). Duration: 1-3 minutes. Hold the weight on one leg for 15-20 seconds. Hereafter changeover.

Professional standing on one leg

Knee lifting Strengthening of your thighs and buttocks muscles. Place one foot in front of the other and lift the heel of your rear leg from the floor. Bend your front leg. Your front knee must not project your toes. Duration: 1-3 minutes. Repeat 10-15 times per side. Hereafter changeover.

Knee lifting

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